Monday 7/25/22

A. Bench Press
Every 2 minutes for 5 sets:
- 5 reps @60-70%

B. Live, Laugh, Love
10-minute AMRAP:
- 21 Pull-ups
- 18 Lateral Burpees Over the Bar
- 15 Power Snatches 95/65#

C. Cool Down
5-10 minutes Nasal breathing on any machine

Thank you to everyone that helped make our first in-house competition a huge success! All of the competitors showed true grit to get through each workout unscathed.

Also, it was amazing to see all of the PRs last week. We will be having another De-load week before we start our new cycle to let the body repair a bit. We will start off the week with light Bench Press as our strength piece. Don’t forget to bring your tanks and crops!

You’ll definitely be smiling and feeling the love after Live, Laugh, Love. Challenge yourself to do all the movements unbroken. Can you get 3 rounds?

A Cool Down will now also be programmed into the hour class to focus on recovery!

Tuesday 7/26/22

A. Upside Down Frown
15-20 minutes for Handstand Skills and Drills

B. Keep Calm and Carry On
5 rounds for time:
- 10 Box Jumps 20”/24”
- 5 Wall Walks
- 10 SA Hang Dumbbell Clusters 50/35#

C. Cool Down
5-10 minutes of Box Breathing with legs elevated.

We will be turning your frown upside down on Tuesday with some Handstand skills and drills. For those of you comfortable walking on your hands, we’ll be letting you show off with our Handstand obstacle course!

For Keep Calm and Carry on, we will be getting a taste of the Final WOD of the competition. If you were there to watch the competitors, you will know how tough the Dumbbell Clusters are. Move consistently through the 3 movements and try to pick up the pace on the last set.

Wednesday 7/27/22

A. Not All Those Who Wander Are Lost
4 rounds for time:
- 400m Run
- 500m Row
*Rest 2 minutes between sets

B. Cool Down
5-10 minute bottom a Squat hold

Do you have the travel bug after the lockdown? Today you get to take a tour of the best block in Ravenswood… 4 times! The goal for this workout is to increase the pace each round. Start out at an easy to moderate pace on the first round so you can end with a sprint on the 4th round.

Thursday 7/28/22

Olympic Weightlifting

A. Strict Press
Every 90s for 3 sets:
- 5 Strict Press @ 50-60% of 3RM Push Press

B. Push Press
Every 2 minutes for 3 sets:
- 5 Push Press @ 60-70% of 3RM Push Press

C. Front Squat
Every 2 minutes for 6 sets:
- 3 Pause Front Squats @50-60% of 1RM with 4s pause at the bottom

D. Structural
4 rounds for quality :
- 8-10 Single-leg dbl Dumbbell RDL
- 8-10 Banded Clamshells
- 8-10 Single-arm Banded External Rotation to Press
- 8-10 Kneeling Single-arm Bottoms-up KB Press

Congratulations to those that PR’d last week at the start of the cycle! Let’s see what we can achieve in the upcoming weeks. We will be working on both the Strict and Push Press before going into our paused Front Squats.

Friday 7/29/22

A. Barbell Reverse Lunges
Every 2 minutes for 5 sets:
- 8 reps total @ 60-70%

B. Believe
2 rounds for time:
- 15 Burpees
- 20 Toe-to-Bar
- 25 Thrusters 45/35#

C. Cool Down
400m Walk with friends

Did you have fun with the 20 rep Back Squat last week? We know you all like Reverse Lunges even more! This one will definitely make those glutes sore, so pick a weight that you can move smoothly through for 5 sets.

Have we done enough Burpees in the last few weeks? Well, 30 “normal” Burpees should feel like a breeze. There are only 2 rounds of this workout, so push yourself to do bigger sets that you normally would and trust that you can hold on until the finish.

Saturday 7/30/22

A. But First, Coffee
30 minute AMRAP in teams of 2
- 40/32 Cal Echo Bike
- 20 Power Cleans 135/95#
- 40 Wallballs
- 20 Push Jerks 135/95#
*Reps are split evenly

Sunday 7/31/22

Gymnastics & Endurance Classes

Feast Members, please check SugarWOD for this week’s Gymnastic & Endurance Programming.

Rest Day. Get out and enjoy life!

#FEASTONLIFE
#Feaststrong